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The Shoggoth Basement


Shoggoth

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September 22, 2017

 
Afternoon
 
D2B3 Bench. Might try and get some throwing in tomorrow. So effing detrained right now. It’s depressing. I’ll keep creeping up the volume over the next month or so. 
 
Bench Press WU to 275 x 1, 235 x 5
Pullaparts between warmups x 5 x 20r
 
CS 175 x 3 x 12r
 
Seated DB Laterals 25e x 3 x 8r
DB Skullcrushers 40e x 3 x 8r
 
1HP Flask WU to 65 x 3 x 5r
 
Wrist Wrench Wrist Curl 30 x 3 x 10r
 
Reverse Bend 3 hit, 1” suede
Gr8 x 6 x 1/4” x 34’, 38’
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September 25, 2017

Before Supper
 
D3B3 deads. Bit buggered up on my cycles. Oh well. Work is work. 
 
Deadlift WU to 495 x 1
 
SS
Pull-downs 150 x 3 x 10r
Sissy Squat BW x 3 x 10r
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September 26, 2017

Before Supper
 
D4B1. 
 
Standing BB Press WU to 135 x 3 x 10r
 
SS
Push-up x 20/15
Ring Row x 8/8
 
BW Skullcrushers x 15/15
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September 28, 2017

Before Supper
 
D1B2 squat. I was going to add a bunch of weight then decided “what’s the rush”. Lots of time this winter to add weight, reps, and sets. 
 
Squat WU to 335 x 3 x 5r
 
Pause Squat 3ct 275 x 3 x 3r
 
GHR x 8, 8
Chin RP’d x 7-4-3, 5-5-3
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That approach is often best. It's a nice break not to have too much pressure. 😊

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53 minutes ago, EricMilfeld said:

That approach is often best. It's a nice break not to have too much pressure. 😊

It’s still giving me DOMS anyways lol

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September 30, 2017
Before Supper

D2B2 bench. 

Bench Press WU to 225 x 3 x 5r
Pull-aparts x 5 x 25r

Low Cable Row 225 x 3 x 8r

EZ JM Press 105 x 3 x 10r

EZ Upright Row 85 x 3 x 10r

Reverse Bend accidentally grabbed a 5” gr8. Still got halfway with 3 hits. Wraps touching.

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1 hour ago, terminal said:

Jason,

 

What is a D2B2 bench?

 

Al

Day 2, block 2. This cycle/program has 4 different days and 3 different blocks.

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October 2, 2017

Before Supper
 
D3B3 Deads
 
TB Deads, Low Handle WU to 480 x 3r Very easy. Probably could’ve pushed 8 but why bother. 
 
SS
TB Shrug w/FG 210 x 3 x 15r
Leg Extensions 100 x 3 x 15r
 
Narrow, Neutral Grip Chins BW x  too much clicking and popping. I’ll hit back extra hard tomorrow. 
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October 5, 2017

Before Supper
 
D1B1 squat. Accidentally forgot to add weight to my working sets so I just did an additional set. 
 
Bow Bar Squat WU to 272 x 4 x 8r
 
GHR x 3 x 10r
 
Enough
 
Booked an appointment with my massage guy. Still got low, left back issues and right shoulder stuff. Time to see if he can get things loosened up. 
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October 6, 2017

Noon
 
D2B1 Bench. 
 
Bench Press WU to 190 x 4 x 10r
Facepulls x 5 x 10r
 
Uni LM Press +25 x 3 x 15r
Meadows Row +25 x 3 x 15r
 
BW Skullcrushers x 2 x 25r
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October 9, 2017

Afternoon 
 
D3B2 Deads. Earlier than usual as I’ve got recovery turkey to attack. 
 
TB Deads - Low Handle. Shouldn’t have to qualify low but it seems as everyone typically pulls on the high. Like a half squat haha?
WU to 410 x 3 x 6r
 
Didn’t want to kill myself before testing out a braced snap for the extra event at King Kong. 
 
80d in 6:October 9, 2017
Afternoon 
 
D3B2 Deads. Earlier than usual as I’ve got recovery turkey to attack. 
 
TB Deads - Low Handle. Shouldn’t have to qualify low but it seems as everyone typically pulls on the high. Like a half squat haha?
WU to 410 x 3 x 6r
 
Didn’t want to kill myself before testing out a braced snap for the extra event at King Kong. 
 
80d in 6:45
547A1103-B2A2-42E5-905A-95EE1E45C76E.thumb.jpeg.fdd5d1a8956567b519ecd8ce5335c7e2.jpeg
 
Edited by Shoggoth
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October 10, 2017
Before Supper
 
D4B2 Press. 
 
BB P-Press WU to 185 x 3 x 6r
 
Spoto Press WU to 225 x 6 x 4r 
 
Neutral Grip Chins RP’d x 12/10/10
 
SS
Facepulls x 3 x 15r
Band Pressdowns Avr x 35/25/20
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October 13, 2017
Before Supper 
 
D1B3 squat. Got absorbed in video games yesterday and didn’t get my squatting done then. Anyways, did a look back through my log and surprised the hell out of myself; I haven’t even put 405 on my back since last December on the 27th. Dieting then Highland games deterred me from doing anything but rep work. Time to put 500+ back on there by Xmas. 
 
Squat
WU to 405 x 3
345 x 3 x 4r
 
Good enough. 
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October 14, 2017

Before Supper
 
D2B3 bench. Going to start watching my weekly volumes and intensities now that I’m getting acclimated again. I think pressing I’ll shoot for 75-100r at 70-85% average intensity (escalating throughout the winter), squat will be a similar intensity for 50-75r, and pulls in around 20-25r. 
 
Bench Press
WU to 275 x 3 x 2r
235 x 3 x 6r
 
SS
CS Row 195 x 3 x 12r
Facepulls x 3 x 15r
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October 16, 2017

Before Supper
 
D3B1 deads. Time to start pushing some weekly volume. Added some front squats to get squatting 2-3x a week. First time doing them in ages. Stayed light. 
 
Front Squat - Clean Grip/No Belt WU to 185 x 5 x 3r
 
TB Deads - Low Handle WU to 350 x 3 x 10r
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29 minutes ago, terminal said:

Jason,

Do you get into much unbraced snapping?

Al

I have in the past. Not much though. 

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October 18, 2017

Noon
 
D4B1 press 
 
Seated B.B. Press w/o Support WU to 135 x 3 x 8r
 
Spoto Press WU to 230 x 6 x 4r
 
Chins RP’d x 3 x 10r
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October 20, 2017

Noon
 
D1B2 squat. Keep squeezing up the volume. 
 
15” Box Squat WU to 345 x 5 x 5r
 
Paused Squat 285 x 3 x 3r
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October 21, 2017

Before Supper 
 
D2B2 Bench. Keep creeping the easy volume in there. 
 
Bench Press WU to 235 x 5 x 5r
Facepulls x 4 x 15r
 
Paused Bench Press w/SS 275 x 5 x 3r
 
T-Bar Row
115/140 x 15r
165 x 3 x 15r
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October 23, 2017

Noon

 

Front Squat - Still feeling this out

WU to 135/185/205/225/245 x 2r

265 x 5 x 2r

 

TB Deads - Low Handle

WU to 500 x 3r

410 x 5 x 3r

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